lara.tasharofi
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you feel good and you make progress so I think these extra steps have no negative impact on your performance
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neck pains still there and yesterdays refeed wasn´t a good idea..dealing again with digestion problems so less food today!
So today just some work with clients, less food and no training. Could be better but tommorrow our vacation starts so no complaining here 😉follow me on Instagram: lara_tasharofi_ifbbpro
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*more information about your diet would be helpful (sorry) 😉
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Totally with Claire ! I would recommend to use those extra carbs around your workout & more information about your diet so we could helpful
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woke up with horrible neck pains, my fault felt asleep on the couch. did some massage on the black roll and now wearing a big hot patch on my left trap.
however managed a good push session. first time post surgery I went for the 48,5 db per side, far not my pr but stability especially in my right shoulder and triceps were better than the last time. upper body feels sure but not in a bad way. Tommorrow is rest day which is definitely necessary.Todays push session
-seated side lateral raise (db)
-seated side lateral machine
started with those ex because this movement still makes me troubles (mind muscle connection)
-seated db shoulderpress
-seated shoulderpress (hammer strength)
-single overhead extension with db
-narrow grip bench press (smithmachine)
-triceps ex (cable tower)
-crunches
-hanging leg raisefollow me on Instagram: lara_tasharofi_ifbbpro
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very good leg workout today. the deep tissue massage last tuesday helped me a lot to increase regenartion and blood flow during my training.
Definitely worth it.
Todays exercises:– seated calve raise
– lying leg curls
– sumo squats (smithmachine)
– single leg leg press
– single leg seated leg curls
– glute ham raise machinevery happy with the progress of my legs, strength is still good even If I´m completley off from supps since 5 weeks I´m holding tissue
as good as possiblefollow me on Instagram: lara_tasharofi_ifbbpro
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Full day of working with clients so I just did my morning cardio, abs & vacuum !
follow me on Instagram: lara_tasharofi_ifbbpro
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Increasing carbs pre and post workout always worked best for me after a diet. When calories are higher be sure your strength is also going up and I would take progress pics every week just to see in which direction your body is changing !
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Pull togay !
My back was my weakest spot last season doesn’t mean I‘m not happy with the progress after my second off season but definitely more thickness is my main goal for the next months !
So every pull session I‘m super focused and in my zone. Really missed that the last months .We did :
Reverse db flys
Single arm pullovers (cable)
Latpulldown with angle 90 grips
bent over row with ez bar
Horizontal row
Isolateral high row (standing)
Bicepcurls (MTS Hammer strength )
Spider curls (incline bench) ss standing hammer curls
Crunches on ex ballfollow me on Instagram: lara_tasharofi_ifbbpro
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personally I made experience with very slow progress, constantley feeling tired and recovery was not good enough even if I did everything to maximize my recovery.. so I dediced to step “back” and reduce volume
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Your body definitely shows you that you need more rest! I would recommend to take a rest day after 2-3 training days.
Is it still possible for you to increase strength?follow me on Instagram: lara_tasharofi_ifbbpro
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Rest day for me..! Had a deep tissue leg massage and it was more than necessary.
Did also a upper body stretch routine because I want to stay as flexible as possible .
My otolaryngologist told me that my left nose shell is swollen and my right nose septum is crooked so that’s the cause for my throat pains :/ has anyone experience with this ?follow me on Instagram: lara_tasharofi_ifbbpro
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Today was heavy! Everything felt heavy. Still made sure to hold strength in my push workout. Bodyweight went down again so currently 65,7 kg lost some tissue since my flu and off course because I’m off since 4 weeks .
But that’s part of the game , for me it’s important to hold strength as long as possible.follow me on Instagram: lara_tasharofi_ifbbpro
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Just to be sure what’s going on and what’s the best way to do not do more damaged I would seek medical advice .
Not training certain muscle groups or training certain muscle groups but only some pain free movements is okay when you exactly know what’s going on with your body. (In my opinion:) )
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Today leg session was heavy but successful ! At the beginning I had troubles to feel my legs like normally but after some sets mind and muscles connected 🙂
We did:
5 min of cardio, 3sets of seated legcurls for warming up
Adductor
Abducor
Single leg lying leg curl
Single leg standing leg curl
Single leg legpress
Hacksquat machine
Hip thrusts
Glute ham raise machine
ReversePre workout : 70g oats, 240ml eggwhites, 1x egg, 100g skyr yoghurt
Intra workout : 30g Sustain Intra, 18g MPS max
Post workout : 40 g iso whey (iso 100dymatize , fudge brownie) with microwave oats
Post-post workout : 500g potatoes , 150g chicken
Later: 200g cottage cheese (low fat) + 150g of chicken
Later : 200ml eggwhites + 30g almondsNot much calories since I eat a little bit too much yesterday and I don‘t want to risk stomach cramps
follow me on Instagram: lara_tasharofi_ifbbpro